Warm Up 2X's:
Short Lap
5 pull ups (strict)
10 clapping push ups
5 broad jumps
1 wall walk
20 jumping jacks

Mobility:
4 min LAX ball Hamstring/ glute smash

Skill: spend 10 minutes working though the movements
tripod tuck to headstand
tripod straddle to headstand
tripod pike to headstand

WOD:
4 Rounds:
12 Wall Balls 20/14#
6 Handstand push up/ scale ROM/ Scale strict press w/ 5 sec pause at the top
9 shoot thru's (count jump front to back as 1 rep) Scale use box to do shoot thrus

 

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